Lessons Learnt From A Recent Race

This morning, I raced my first race after the Berlin Marathon (four week ago). That dismal performance on the cool, world-class, German marathon course, was done with almost no training, as I had to fully heal from a stress fracture on my foot.  This morning’s 10-miler race was a test of my mettle and might under testing (hot and humid) conditions. I aimed to complete the race in 1:25 (which would be my best-case scenario), or worst. Having considered my structured but minimal training for speed, I decided to pace myself at about 5:15-5:30 minutes/kilometre. In effect, I would play by intuition and my watch.

I had just under-six hours of sleep; it sufficed, as I felt reasonably fresh. My healing gums after last week’s wisdom-teeth extraction still bore a migraine-like headache on my left temple. I hoped that the adrenaline rush and ensuing excitement would erase the discomfort temporarily. Having such a procedure and surgery done at such a later age, is not encouraged as the healing processed is delayed and extended.

My breakfast was a cup of black coffee, chased later with a glass of Hammer Nutrition ‘Perpeteum’ and some water. After last year’s lesson where I hit the wall early at about the 11K mark, I decided to have some available complex carbohydrates in my system. One more cup followed before I headed for the start-line. My plan was to consume a cup of water at every station as I suspected the morning would get hotter. I stuck to my intuitive pace, using the participants in front of me as my pacers. I referred to my race-pace on my Garmin 310XT, so as to commit closely to my strategy and race-goals. If I could sustain a 5min/K pace, I would be stoked as I was only hitting 5:20min/K over my last three 10K training runs (at 155bpm maximum).

All in all, it was a great race for me as I realized my goals of regaining my racing ‘mojo’ before the Standard Chartered Singapore Marathon (on 2 December). My uploaded data speaks for itself. The only lapse on the 15K-mark was due to slowing my pace for a breather, and stopping for a drink at the aid-station. I also wanted to have a comfortable run into the finishing-chute. I have one more 10K trail race to go, before the next Big Hit. I hope to hold a 5:00min/K pace for my next marathon. A PB in Singapore would be a bonus (last set in 2009). Meanwhile, its back to loads of core-work, road-running, and cross-training. My sports-doctor, Dr Roger Tien emphasised NO interval training and hill-running.

Photo-credit: Run Event Photos

Lessons Learnt From Berlin Marathon 2012

1)    Ensure that you are injury-free before racing. I raced with eight weeks of non-running activities after I was diagnosed with a stress fracture to my left foot. A few short test-runs gave me the confidence to race in Berlin.

2)    Check for symptoms, and the emergence of symptoms before, during, and after your race

3)    Post-race injuries can take 2-3 days to show. After the adrenaline and endorphins fade, the pains surface. Bruised toes, chaffing and blisters take about 24 hours to fully express themselves.

4)    Race with adequately cushioned shoes, but never brand-new ones. Alternate between two pairs, just in case one pair is wet or deteriorates.

5)    Be vigilant about your position, relative to others. Misplaced steps can lead to injury.

6)    If you need to walk, drink to the side of the road (away from runners), or stay in the middle of the road.

7)    Stick to your training plan: nutrition (as you trained with), hydration (avoid the sports drink if have GI sensitivity), electrolytes (bring your own salt tablets), pacing, heart-rate limits.

8)    Enjoy the last few kilometres of the race, as you put in your last ‘bursts’. Remember to do your post-recovery upon crossing the line: water, carbohydrates (simple), mild stretching, lymphatic draining (lie on your back with legs raised), and ingest more liquids. Keep walking until you reach home.

9)    Always have travel insurance. My luggage was misplaced in Berlin when I arrived in London. It is unpleasant to have to wear yesterday’s clothes.

10) Carry an extra set of clothes, including a sweater. It can get chilly onboard. Dress to avoid windchill during a cold race. I wore a hoodie (to keep my head warm), compression top and bottom, added a long-sleeved riding top, and running-shorts (for modesty reasons). A wind-breaker or sweater after the event helps ward off any risk of hypothermia.

Lessons Learnt From A Weather Bomb

Last Saturday, a ‘weather bomb’ befell the town of Taupo shattering all windows of opportunity for 1,600 participants to do Ironman New Zealand. Winds of about 120-140kph and punishing rain compromised the safety of participants, volunteers and spectators. Although painful, race-officials made the right call to cancel the race on Saturday, but instead held an alternative half-Ironman race on Sunday. These are lessons I learnt from racing in the inaugural, 70.3, triathlon format.

1)    Despite the use of a wetsuit, I found it too cold to swim well in 15-degrees Celcius water. The cold knocked the wind out of me. Hypothermia is a serious threat to weaker swimmers, as over-exposure can drain your body of heat or fatigue you prematurely.

2)    I took about 10 minutes to complete Transition 1 yet think it was worth the delay. A 400m run up the slope to T1, removing my wetsuit with cold hands, putting on two layers of clothes, and using socks during my ride. Still cold during the ride, but bearable.

3)    I took only Hammer Nutrition ‘Perpeteum’ powder as my main source of nutrition. Suffice to say, it met my energy needs and filled my stomach without gastro-intestinal (GI) issues. Just add water, sip the ‘paste’ and chase it with water.

4)    If you got to pee, you got to pee. System check: I was well hydrated. My body responds to the cold air (low 10’s) and headwinds the same way it does to caffeine, by seeking refuge at a porta-loo.

5)    No caffeine on this race, except for the last 5K with flat Coca-Cola. I did it as Macca suggested in his biography. Sweet as hell, but beats the ‘bonk’.

6)    I suffered cold cramps on the 70K mark of the ride, and thereafter during my run. Imagine getting cramps about 300m away from the finishing-line! I did my best Crowie impression by stretching my hamstrings – did not do much except to irk the spectators to cheer me on – I gritted my teeth and pushed on, painfully. Four days of sore thighs suggested the extent of damage from the cramps. (Note to self: take more Endurolytes, like 3-4 per hour on hard rides)